Aerobic exercise falls under the category of cardio training. Scientifically meaning “with oxygen” aerobic exercises work on your cardiovascular system and improves the functioning of your heart and lungs through simple activities like running, walking, or cycling.
Aerobics range from high intensity to low intensity, therefore a beginner can start with low intensity and gradually reach high-intensity workouts. Although aerobics is not as difficult as it may sound, this article provides you with a few tips and exercises if you are planning on starting aerobics.
Since you are starting with a new form of exercise you need to give your body time to adapt to this change. Therefore one should start off slow and not overburden the body. Later you can gradually accelerate your pace and intensity. Light warm-up exercises like stretching and spot jogging extremely influence how the aerobics exercise builds up, you should make sure you warm your body enough before starting intensive exercises to avoid cramping. A beginner often tends to feel tired on the very first day and thinks of quitting or skipping the next day, avoid that as far as possible. You need to be consistent with your routine even if you have just started.
A few aerobic exercises one can begin with are listed below.
1. Jump rope
All you need is a simple skipping or jumping rope. It should be according to your height else you might fear tripping. A jump rope is one the easiest activity to follow and helps in better body awareness and coordination and improves agility. A beginner can start with a 10-minute session around 3-4 times a week and extend up to 25 minutes.
2. Running or brisk walking
It is the most effective activity that comes under aerobic exercise. Running improves your heart health and helps in burning calories. A 20 minute run for about 2-3 times a week is considered enough for a beginner. You must stretch a little bit in between running to avoid any kind of injuries or cramps.
Swimming is considered a good exercise for those who have suffered from injuries and are planning to come back to physical activities. It helps in improving your endurance and build muscle strength eventually resulting in a toned body as well. A beginner can start with a freestyle with around 10-15 minutes for 2 days in a week and gradually add 5 minutes each week to increase the intensity.
There are various other activities one can adopt in aerobics. You should start slow and easy and add on pace slowly while simultaneously increasing the intensity. Aerobics is considered as one the best form of physical training to improve your overall health and reduce weight. It is recommended that everyone should at least try it once.